Healthy bones for healthy kids

Were getting to that time of year again when kids can run around outdoors after being cooped up for months. While this newfound freedom to run, jump, climb trees, and ride bikes is fantastic, it also leads to an increase in broken bones! This is the last thing any parent wants.

So here are my top nutrients that your child needs to help support their bone health to reduce breaks in the first place, and also speed up their recovery when they do break a bone so they can carry on with their adventures? 

These suggestions are also important for us mums, especially as we get older and osteoporosis becomes a concern. So why not adopt some of these to support the whole family now.

Nutrients to focus on:

Calcium

Calcium is the building block of strong, healthy bones! Growing children need plenty of it to support bone development, prevent future issues like osteoporosis, and keep their teeth strong!

Top calcium rich foods include: Dairy foods (milk, cheese, yoghurt). Leafy greens like kale, and broccoli are great choices. Oily fish such as salmon, mackerel and sardines are all super rich in calcium. Nuts & seeds like chia seed, walnuts, tahini and almond butter.

Vitamin D and K2

Did you know that Vitamin D and K2 work together to build strong, healthy bones in children?

Vitamin D helps the body absorb calcium, while Vitamin K2 directs that calcium to the bones and teeth, keeping it away from arteries and soft tissues.

To top up levels make sure your little ones get plenty of sunshine, leafy greens, dairy, and fatty fish, or consider a high-quality supplement especially in the winter when we cannot produce enough vitamin D from the sun. K2 can be found in fermented foods, chicken, and dairy foods.

Magnesium

Magnesium is a key mineral for growing strong and healthy bones! It works alongside calcium and vitamin D to support bone development. It boosts bone density to strengthen bones, supports calcium absorption and aids muscle function, helping prevent cramps and stiffness.

Make sure your child gets enough magnesium from foods like nuts, seeds, whole grains, and leafy greens, and dark chocolate! Magnesium can also be supplemented as studies have shown that many children in the UK do not get their recommended amount through food.

Boron

Boron might not get as much attention as calcium and vitamin D, but it's a key player in helping children develop strong, healthy bones! It supports calcium and magnesium absorption and helps the body use vitamin D efficiently.

Make sure your child gets enough boron from foods like apples, nuts, lentils, chickpeas, bone broths and slow cooked meats and leafy greens! 

Protein and Collagen

Protein contains amino acids that are key building block for strong and healthy bones! It helps children grow and develop properly, build strong bone structure, support muscle and tissue repair, and absorb calcium effectively for bone strength.

Make sure your child gets enough protein from sources like eggs, fish, dairy, beans, and lean meats! Protein powders are heavily marketed at the moment and can make most of us feel like we don’t get enough. But in fact most adults and children eating a balanced diet do get enough protein without the need to supplement.

If your child is breaking more bones than you expect or you are concerned about their growth or development then arrange a free chat here or email info@sarahmorrisnutrition.com.